Eat a Mediterranean diet and avoid cholesterol
Dyslipidemia is an abnormal level of cholesterol and lipids in the blood. Although these lipids are essential for the normal functioning of the body, their abnormally high levels increase the risk of heart disease. [1]
Cholesterol-lowering drugs are usually given to treat dyslipidemia. However, diet plays an important role in maintaining healthy levels of cholesterol in the blood. [2] Studies show that changing your diet to a Mediterranean diet can reduce cholesterol levels. [3] In this post, we will learn what is the Mediterranean diet when you have dyslipidemia and how it works to lower cholesterol.
What happens inside the body when you have dyslipidemia?
When you have dyslipidemia, your lipid profile includes: [2]
Increased total cholesterol level in the blood
Increase in low-density lipoprotein (LDL) levels
Increased triglyceride levels
Low-density lipoprotein (HDL)
LDL is called bad cholesterol and HDL is called cheap cholesterol. [1] Elevated LDL and triglyceride levels lead to fat retention in the arteries. That fat, called plaque, gradually narrows the arteries and causes atherosclerosis. Finally, it can cause heart attack, stroke, or another heart disease. On the other hand, HDL, which is inexpensive cholesterol, has a protective effect. This helps to clean the plaques in the arteries. [1] In addition to regular exercise, dyslipidemia can be controlled by following a balanced diet as prescribed by the doctor. [2]
What Is The Mediterranean Diet?
It is called the Mediterranean diet because it is similar to the diet of those living in Mediterranean countries such as Greece and Italy. It is a healthy diet that includes simple carbohydrates, healthy fats, high fiber, and high protein (low fat or low fat, as well as foods high in protein). [4,5]
Fresh fruits and vegetables
Pulses (legumes and lentils)
Extra Pure Olive Oil
Fish that are high in omega-3 fatty acids
Seed almonds, hazelnuts, walnuts
Cereals and Starchy Vegetables
Poultry (White Meat)
Dairy Products & Eggs
The amount of nutrients required for each meal depends on its size. You can also add some fruits and vegetables such as spinach, parsley, tomatoes, and oranges. Legumes, peas, lentils, legumes, chickpeas, etc. are the main components of this diet. These provide micronutrients and vitamins. When cooking, use extra virgin olive oil with less processed and unsaturated fats. Eat almonds and walnuts in between meals. Omega-3 fatty acids found in fish are healthy fats, which can help increase your cheap cholesterol level. [4,5, 5]
How does the Mediterranean diet reduce cholesterol levels?
Scientists consulting on the Mediterranean diet have found some of the following: [7,8]
creadet by - Dmitry Dreyer in unsplash
Reducing saturated fat can significantly lower cholesterol levels. The Mediterranean diet uses nuts, seeds, and whole grains instead of fish, such as salmon and mackerel. Some studies have shown that the effect of this diet is used to lower cholesterol. In the Mediterranean diet, poly and monounsaturated fats increase good cholesterol levels and lower triglyceride levels. [7]
Scientists have proposed that lowering the LDL receptor lowers cholesterol. The Mediterranean diet has been shown to lower cholesterol levels in some animals due to reduced cholesterol levels and LDL survival. [8]
Lowering cholesterol levels is an important part of the Mediterranean diet. Switching to this diet can help prevent plaque formation in blood vessels. Scientists have suggested that it may eliminate the risk of a heart attack. There are many benefits to following this diet for the rest of your life. [7]
It is a good idea to talk to your doctor once before taking a Mediterranean diet to reduce your cholesterol levels.
Your health is in your hands. Choose a healthy diet, maintain cholesterol levels; Jai Annie for Mediterranean food.
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sharanappa.badiger
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